3 Easy Stretches to Help Soothe your Menstrual Cramps
Period pain stopping you from getting moving? Here are 3 easy stretches to help get you moving and soothe your menstrual pains.
Most women believe or just want to rest during menstruation; however, resting can actually make cramps worse. Movement can help with period pain relief, but the thought of getting up and doing a high intensity workout while you’re bent over in pain may not sound very feasible or enjoyable. Nonetheless, it is important to get moving in some capacity, when cramps have got you immobilized, stretches can be the way to tackle them.
Stretches can help relax the muscles that are tightening from the cramps. Low back pain is common during our period as the cramps can radiate there as well as we tend to clench up and round forward in reaction to inflammation in the abdominal region. Stretching will improve circulation to the region thus reducing tension in these muscles and helping relieve pain. It can also affect the parasympathetic nervous system, our ‘rest and digest system’, which will help our brain tell our body to relax.
The 3 best stretches for menstrual cramps
The most important thing with stretching to relieve cramps is that we are opening the area of our lower abdominal area. Anything that impinges on this area, like deep twists or forward folds, can make this area more sensitive and painful. We want to slowly warm up the muscles and flush out the cramps.
1. Double Knee Hug
This stretch will be a great stretch for your hamstrings, glutes, and lower back. Lying on your back you will bend both knees and plant the soles of your feet on the ground, slightly wider than your hips. Gently draw your knees in towards your armpits keeping your knees wide. Hold this positive for up to 5 seconds and then release slowly. Perform 10 reps.
You can also release one leg and let it extend down, while pulling your other knee towards your chest. This will incorporate more of a groin stretch into the mix.
2. Pigeon Stretch
This stretch is good for relieving back and hip pain. It stimulates the organs in the abdomen and opens up the hips. To start, begin on all fours, bring one leg forward close to your hand. Bend the knee of that leg and tuck it across your body near your groin. Move the other leg backwards and lower the hips towards the ground. You will end with one leg extended backward touching the ground and the other leg folded across the front of the body. Hold gently for 30 seconds and then swap legs. Do both legs twice.
3. Cobra Stretch
To relieve cramping in the abdomen and tension in your lower back, try the cobra stretch. Start by lying down on your belly and placing your hands under your shoulders beside your chest. Slowly push into your hands arching your back into this cobra pose. Start by only lifting the head and shoulders, hold for 10 seconds and repeat 3 times. If this feels easy you can push farther and lift the chest and upper stomach. Try to keep your hips in contact with the ground the whole time and do not over stretch. A small arch will go a long way.
What if I cant even get out of bed to do these stretches?
Well first of all you can do these stretches from your bed, but for those that are finding it hard to even move out of the fetal position we have an amazing solution. Mobility Tape For Her is heated kinesiology tape that you can apply to your lower abdomen to heat up the area using natural menthol and borneol. This will block pain signals, reduce inflammation and calm cramping, and just provide more comfort in movement. Within 10 minutes or application you will feel heat and pain relief, giving you the added ability to get out of bed, get some stretches in, and hopefully not have to return to that fetal position.
For more information visit www.mobilitytapeforher.com.